By Norma Jongkind

Introduction

Did you know that your mouth is not only a place for tasting and digesting food but also plays a crucial role in your overall health? Your mouth hosts a vast number of bacteria, viruses, and other microorganisms that together form the oral microbiome. This oral microbiome is essential for a healthy mouth and your general well-being. In this article, we will explore what the oral microbiome is, how it relates to your gut microbiome, and what you can do to keep it healthy.

What is the oral microbiome?

The oral microbiome is the community of microorganisms that live in your mouth. This microbiome contains not only bacteria but also viruses, fungi, and other microbes. A healthy oral microbiome consists of a balanced mix of these microorganisms, which work together to protect your mouth from diseases like tooth decay (caries) and gum inflammation (periodontitis).

When this balance is disrupted, a condition called dysbiosis occurs, allowing harmful bacteria to take over, which can lead to oral problems. This not only affects your oral health but can also influence your overall health. In fact, there is increasing evidence that an unhealthy oral microbiome can contribute to diseases like cardiovascular diseases and diabetes.

Your mouth and your gut have much more in common than you might think. Both are populated with microorganisms that are vital for your health, and recent research shows that the health of your mouth is directly linked to the health of your gut.

When the gut microbiome is imbalanced, for example, due to poor diet, stress, or the use of antibiotics, it can also affect the oral microbiome. This can lead to inflammation and infections in the mouth. Therefore, it is important to maintain both the oral and gut microbiomes in a healthy state, as they mutually influence each other.

How can you support a healthy oral microbiome?

There are various ways to keep your oral microbiome healthy. Orthomolecular medicine focuses on supporting the body with the right nutrients, and this also applies to the oral microbiome. Here are some scientifically backed tips:

Healthy diet: Rich in polyphenols and fiber

Polyphenols are powerful compounds found in vegetables, fruits, tea, and nuts. They have anti-inflammatory properties and help limit the growth of harmful bacteria in your mouth. Specific foods like berries, grapes, olive oil, and green tea can help keep your oral microbiome in balance. A diet rich in polyphenols can therefore contribute to a healthier oral flora. Fiber is also great for your teeth and gums because it helps clean your teeth and stimulates saliva production. Fiber-rich vegetables and fruits like carrots, apples, and celery act as natural toothbrushes, helping to remove food particles.

Probiotics for a strong microbiome

Probiotics are "good" bacteria that have a positive effect on your health. They can also help restore a disrupted oral microbiome. Certain bacteria, such as Lactobacillus and Bifidobacterium, can improve the balance in your mouth and help prevent the overgrowth of "bad" bacteria, thus preventing gum inflammation and tooth decay. Probiotic supplements or fermented foods like kefir and sauerkraut can contribute to a healthier oral microbiome. It is recommended to let a probiotic pass through the mouth for a minute before swallowing, for optimal care of the oral flora.

Limit sugar intake

Sugar is a major food source for harmful bacteria in your mouth. When you eat a lot of sugar, these bacteria multiply faster and cause tooth decay. Sugar promotes dysbiosis, not only in the gut but also in the mouth. Therefore, limiting sugar intake is good not only for your weight but also for your oral health. If you do consume something sweet, try drinking water or rinsing your mouth immediately afterward to neutralize the acid.

Maintain good oral hygiene

Good oral hygiene is essential for maintaining a healthy oral microbiome. Of course, it’s important to visit the dentist annually for checkups and cleaning and to brush your teeth with a healthy toothpaste. But using a soft toothbrush and avoiding aggressive mouthwashes that can disrupt the natural balance of bacteria can also promote your oral health. There are several natural remedies you can use to rinse your mouth:

• Coconut Oil (Oil Pulling): Oil pulling is an ancient Ayurvedic method where you put a tablespoon of coconut oil in your mouth and move it around your teeth and gums for 10-15 minutes. This helps remove bacteria and toxins from your mouth. Coconut oil has antibacterial properties that can help prevent tooth decay and inflammation.

• Saltwater: A saltwater rinse (about half a teaspoon of salt in a glass of warm water) can help reduce gum inflammation, fight infections, and calm the mouth. It's a simple, natural way to disinfect your mouth and kill bacteria.

• Peppermint Oil: Peppermint oil has refreshing and antibacterial properties. It can help fight bad breath and soothe irritated gums. You can add a few drops of peppermint oil to water to make a natural mouthwash.

Hydration

Drinking enough water is crucial for a healthy mouth. Saliva is a natural defense against bacteria, and it helps rinse food particles and acids from your mouth. Water also keeps your mouth hydrated, preventing dry mouth and the bacterial growth that follows.

Avoid Harmful Habits

There are certain habits that can harm your oral health, and avoiding them can help keep your mouth in good condition:

• Avoid Smoking: Smoking is one of the biggest risk factors for gum disease, oral cancer, and bad breath. It can also reduce saliva production, making the mouth more vulnerable to infections. Quitting smoking has enormous benefits for your oral health.

• Limit Alcohol Consumption: Excessive alcohol consumption can reduce saliva production, leading to dry mouth and an increased risk of tooth decay and gum problems.

• Don’t Grind Your Teeth or Bite on Objects: Teeth grinding and biting on hard objects can cause damage to your teeth. Try managing stress and wear a night guard if you grind your teeth at night.

What else can orthomolecular medicine offer?

Orthomolecular medicine focuses on supporting the body with the right nutrients. For a healthy oral microbiome, certain nutrients as supplements can be useful:

• Vitamin D plays an important role in strengthening your immune system, helping to prevent oral infections.

• Vitamin C supports the gums and helps reduce inflammation.

• Omega-3 Fatty Acids can reduce inflammation in the body, including in the mouth.

• Zinc is important for the immune system and helps heal oral infections.

• Probiotics as mentioned earlier are essential for maintaining the right balance of bacteria in the mouth.

Conclusion

The oral microbiome plays a crucial role in the health of your mouth and your overall well-being. A healthy oral microbiome can help prevent tooth decay, inflammation, and other oral problems. Because the oral microbiome is closely linked to the gut microbiome, it’s important to keep both in balance through healthy diet, good oral hygiene, and the right nutrients. At Your Health Coach, we provide valuable tools to support your oral microbiome and improve your overall health.

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